Walk down a grocery store aisle nowadays, and you’re bound to come across the biggest thing in nutritional marketing: protein. Processed foods with protein fill the shelves, from mac and cheese to cereal. Protein has hit its stride – but keep your eyes on fiber, which is just starting to fill up social media screens and Google searches.

Here to teach us more about both of these nutrition buzzwords is Kelly Wilson, RDN, DipACLM, the Lifestyle and Culinary Medicine Program Coordinator for Trinity Health.

Learn More About Protein

What is protein, and how does it help the body?

Protein, carbohydrates, and fat are the three macronutrients all human bodies need for proper functioning. While each person’s body requires different amounts of these macronutrients for optimal well-being, no one macronutrient is more important than the other. Protein is made up of amino acids and is key to building muscles, supporting immune health, keeping us full, and building enzymes that drive many metabolic reactions. Carbohydrates supply energy to fuel our muscles and brain; vitamins, minerals, and phytochemicals (plant compounds) that prevent illness, and fiber, a non-digestible form of carbohydrate that promotes satiety, blood sugar balance, healthy cholesterol levels, gut health, and more. Healthy fats are critical for maintaining the integrity of every cell of our body and for the absorption of certain vitamins. Healthy fats also keep us full, lower inflammation, promote brain health, and support proper nerve functioning.

How can I add more protein to my diet? How much protein do we really need?

The new Dietary Guidelines for Americans recommend that the average American consume 1.2 grams of protein per kilogram of body weight. For example, if you weigh 150 pounds, your daily recommended protein intake would be 82 grams. When applying this general guideline to yourself, it is important to remember that protein needs vary by life stage, level of physical activity, sex, and current health status. For help determining your specific protein needs, reach out to a registered dietitian.

To meet your daily protein target, aim to consume three meals with 20-30 grams of protein per meal and, if needed, 1-2 higher protein snacks. A wide variety of foods, including vegetables, contain protein, so eating a varied diet is another important strategy that can help you reach your goals. Ensure each of your meals includes at least one high-protein food (e.g., beans, lentils, tofu, tempeh, pumpkin seeds, hemp hearts, sardines, mackerel, salmon, or skinless chicken), complemented by vegetables or fruit and a whole grain.

Foods with Protein

• Cooked Beans (1 cup) – 15 g
• Hemp Hearts (2 Tb) – 10 g
• Pepitas (Shelled Pumpkin Seeds) (¼ cup) – 8 g
• Soy Milk, Unsweetened (1 cup, or 8 oz) – 8 g
• Tofu (6 oz) – 20 g
• Tempeh (3 oz) – 18 g
• Fish (3 oz) – 20 g
• Chicken Breast (3 oz) – 20 g
• Broccoli, Cooked (1 cup) – 2 g
• Spinach, Cooked (½ cup) – 3 g
• Rolled Oats, Uncooked (½ cup) – 5 g
• Quinoa, Cooked (½ cup) – 4 g

What are your favorite protein-rich foods that can be found locally?

We are lucky to live in an agriculturally diverse state with access to a wide range of nutritious, protein-rich foods.

Beans

Beans are one of my favorite protein sources because, in addition to protein, they supply fiber and a variety of phytonutrients (compounds found only in plants) that promote health. Michigan is a top dry bean-producing state, and more farmers are adding interesting heirloom varieties into their crop plans.

Whole Food Soy

There is a lot of confusion around whole food soy proteins and their impact on our health. However, the updated scientific evidence is clear that these foods are safe to consume in their whole, minimally processed form. There is also evidence that these foods confer a variety of health benefits thanks to their high concentration of phytoestrogens. These plant-based estrogens do not behave the same way as those produced by our bodies and, therefore, are not linked to disease or changes in sex hormones. Instead, these phytoestrogens have been found to protect against certain types of cancers and to promote cardiovascular health.

Fish

The Great Lakes State boasts a wide variety of fish – Walleye, Lake Trout, Salmon, Whitefish, and more – that can be purchased from local fishmongers or harvested yourself. If you’re purchasing your fish from a local shop, opt for fresh more often than smoked to decrease your intake of nitrates – compounds linked to high blood pressure and cognitive decline.

Fiber: “The Fourth Macro”

What is dietary fiber? Why is it needed?

Fiber is a type of carbohydrate that is not broken down and absorbed during the digestive process. Instead, it is fermented by gut bacteria to produce compounds, like short-chain fatty acids (SCFAs), that decrease inflammation, promote feelings of fullness, improve immune function, and promote better blood pressure. Fiber also helps stabilize our blood sugar, lower cholesterol, keep our bowels regular, and decrease the risk of certain types of cancer. Due to all these benefits, a high-fiber diet is correlated with a lower risk for a wide variety of chronic health conditions.

What are your tips for adding fiber to a healthy diet? What are your thoughts on ‘fibermaxxing’?

I love that fiber is getting some sunshine on social media and in popular culture. The average American falls woefully short on daily fiber intake, and this is a large contributor to our high rates of chronic illness and poor health. However, it is always important to remember that dose matters when considering the health impacts of a specific food, nutrient, or chemical, and too much of a “good” thing – fiber included – can be detrimental.

For optimal health, work your way up to consuming roughly 30 grams of fiber from minimally processed foods every day. If you’re not close to that target, slowly add more fiber from whole foods over the course of several weeks. An example of what this could look like:

• Week 1: 2 Tb of cooked beans every other day
• Week 2: 2 Tb of cooked beans daily
• Week 3 – 4: ¼ cup of cooked beans daily
• Week 5: ½ cup cooked beans daily

Slowly increasing your fiber over time gives your gut bacteria time to adjust and will decrease the potential for gas, bloating, and other digestive distress. As you add more fiber to your meals, make sure to also increase your water intake. This will help you avoid constipation and further reduce your potential for digestive discomfort.

Where is fiber found in local food?

Fiber can only be found in plants, and all plant foods have it. Luckily for us locavores, Michigan is the second most agriculturally diverse state, and our abundance of farm stands, farmers markets, and locally minded retailers are well stocked with a variety of fiber-rich foods. Grab some of these fiber-rich foods the next time you’re at your local market:

Fruits & Vegetables

Food Item/Size or Portion/Grams of Fiber

Follow the links to find a Michigan source!

Whole Grains

Food Item/Size or Portion/Grams of Fiber

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Kelly Wilson, RDN, DipACLM, is the Lifestyle and Culinary Medicine Program Coordinator for Trinity Health. She teaches a free, virtual cooking class – Cooking with Plants– and a culinary mentorship program for medical residents and middle schoolers. When she is not working or thinking about food, you’ll find Kelly devouring the latest lit fic novel, playing in her vegetable garden, running or biking down a dirt road, or savoring a good cup of coffee.